The Road to Russia

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Re: The Road to Russia

Postby Coop_de_Ville on Wed Jan 19, 2011 3:18 pm

Lifting: Session 2 (Week 2)

Mobility and stretching
Neural activation jumps

1.A Power Snatch

30kgx3
40kgx3
50kgx3
50kgx3x2
55kgx3
60kgx3
62.5kgx3
65x3
50kgx3-Overhead squat x3
55kgx3-Overhead squat x3
60kgx3-Overhead squat x3

Felt really good on these today, really nailing the technique, I am now attempting to pull engaging the traps and shoulders at the same time as the hip extension. When this is timed correctly the bar flies up!

+2.5kg on last week, I could have gone a bit heavier but decided not to let my sessions become ego based but rather perfection of correct technique and better quality reps is what I am craving.

Very very pleased with how I am feeling with these.


2.A Overhead Reverse Lunge

Barx5
30kgx5
40kgx5
50kgx5

2.B Anterior Loaded Reverse Lunge

50kgx5
60kgx5
70kgx5
75kgx5

Massive improvement from last week + 12.5kg! Really pleased with the stability improvements. Also glute recruitment is the best it has been.

3.A Pull Ups

BWx5x3

3.B Plyo Jump Press Ups

BWx8x3

3.C Elenkos

10kg/10kg x8x3

4.A Eagle loop chins

4 Fingers x5
3 Fingers x4
2 Fingers x2
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Re: The Road to Russia

Postby Coop_de_Ville on Fri Jan 21, 2011 5:27 pm

Breakthrough session!

Week 3 (Session 1)

Mobility and stretching-30mins, glute flexibility is so much better.
Neural Activation Jumps

1.A Power Clean-Split Jerk (Not full clean this week due to focusing on a learning breakthrough, see below.)

(Due to a massive learning curve in how I am pulling the bar, I have stopped hitting the bar on my legs but I am rather scooping and the catapulting my hips through, I am pulling from the shoulders slightly early to create this scoop. I am also starting with a narrower stance and finishing in shoulder width dip to catch.)
When done at the right time the bar is totally weightless and flies up so much quicker than without the hip scoop. For some reason the catch also improves due to the full and free hip extension upwards not forwards!

Barx5
30kgx5
40kgx5
50kgx3
60kgx3
70kgx3
80kgx3
85kgx3
87.5kgx3 +2.5kg on last week and better quality reps.
80kgx3

Very pleased with todays learning!

2.A Back Squats (ATG, I can say I squatted deep and fired from the hole due to glute recruitment, result of better mobility and flexibility, very very pleased)

55kgx3
80kgx3
95kgx3
110kgx3

120kgx3
100kgx3
130kgx3
130kgx3
100kgx3
130kgx3
130kgx3
100kgx3
130kgx3
130kgx3
100kgx3

Reps are far better, totaly glute recruitment, this is now a glute dominant exercise for me! Very happy!

3.A Chins

9xBW Failure set :oops: (Alex you don't have anything to worry about just yet haha).

What a great session! Loving the improvements in technique and explosive strength. When you see the improvements like this it makes all the mobility work worthwhile and even fun lol
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Re: The Road to Russia

Postby Ader on Fri Jan 21, 2011 6:09 pm

Good work on those squats Coop 8-)
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Re: The Road to Russia

Postby Flash Sketcha on Fri Jan 21, 2011 10:58 pm

Agreed mate, squats looking good. Once i've stopped lifting pussy weights again I think I might have to invite myself down to the pool for training session with you and karla hahaha :D
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Re: The Road to Russia

Postby Coop_de_Ville on Sat Jan 22, 2011 12:21 am

Flash Sketcha wrote:Agreed mate, squats looking good. Once i've stopped lifting pussy weights again I think I might have to invite myself down to the pool for training session with you and karla hahaha :D


Cheers dude I can't wait to get my none-belted squats up to the same level as my belted ones were (about 20-30kg more, crazy the difference it makes)

Haha defo! Would be good to get an ESN crew session going!
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Re: The Road to Russia

Postby Rilla on Sat Jan 22, 2011 12:27 am

Coop_de_Ville wrote:
Flash Sketcha wrote:Agreed mate, squats looking good. Once i've stopped lifting pussy weights again I think I might have to invite myself down to the pool for training session with you and karla hahaha :D


Cheers dude I can't wait to get my none-belted squats up to the same level as my belted ones were (about 20-30kg more, crazy the difference it makes)

Haha defo! Would be good to get an ESN crew session going!


We already had one in Nottingham, but you pussies were to scared to show. :D
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby Coop_de_Ville on Sat Jan 22, 2011 12:33 am

We already had one in Nottingham, but you pussies were to scared to show.


Our invite must have been lost in the post haha?
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Re: The Road to Russia

Postby Rilla on Sat Jan 22, 2011 1:46 am

Coop_de_Ville wrote:
We already had one in Nottingham, but you pussies were to scared to show.


Our invite must have been lost in the post haha?


Lol everybody was invited to come see Rabbo at the brits.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby Coop_de_Ville on Mon Jan 24, 2011 4:04 pm

Week 3 (Session 1)

warmup and mobility & activation
Neural Jumps

1.A Powercleans

20 x 5
30 x 5
40 x 5
All above a mix of hang cleans and hip cleans.

50 x 3
50 x 3
60 x 3
70 x 5
75 x 3
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3
90 x 3
105 x 3 (+2.5kg)
80 x 3


Really getting the technique right now, the bar feels weightless now and the acceleration from the hips and shoulder pull together is unreal! The second rep on the 105kg set was one of the best I have done, no difference between the speed at 105kg in comparison to 80kg! Need to make sure all my heavier sets are done with the confidence to do the correct technique.

2.A Front Squat

50 x 3
60kgx3
70kgx3
90kgx3

70kgx3
100kgx3
100kgx3
70kgx3
100kgx3
100kgx3
70kgx3
100kgx3
100kgx3
70kgx3

Great glute activation from this! My hips and trunk are now really working the way they should and these are really improving.

3.A Military press

bar x8
30 x 5
40 x 5
50 x 5
55 x 5

4.A Pushpress

60x5
65x5
70x4

A bit better than last week. Still a long way to go on these!

3.B L- Sits (Hanging)

BW x 5x4

4.B Hammer Grip Chins

BWx5x3

Better quality reps, maybe add some weight next time.

Great session, I am very happy about the power cleans!
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Re: The Road to Russia

Postby Ader on Mon Jan 24, 2011 5:33 pm

Interesting you find glute activation on the front squats - I always find them very quad dominant.
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Re: The Road to Russia

Postby Coop_de_Ville on Mon Jan 24, 2011 6:23 pm

Ader wrote:Interesting you find glute activation on the front squats - I always find them very quad dominant.


I agree I know I should be feeling it more in my quads! However since I have been doing my hip mobility I am finding I am really sinking deep and firing up.

It seems that when I sink too low and my hip tucks my glutes turn off and it becomes a quad movement again.
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Re: The Road to Russia

Postby Karlos on Mon Jan 24, 2011 7:36 pm

I find fronts Are spread pretty evenly. My guess would be your quads have taken the brunt for so long on all squatting, that they're still very strong. Your glutes are now being recruited with your improved mobility, but they won't catch up for a while, so squatting movements are testing your brand new glutes.
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Re: The Road to Russia

Postby Flash Sketcha on Mon Jan 24, 2011 11:05 pm

awesome cleans and front squats pal, can't wait till my flexibility gets good enough so can use glutes more at bottom, makes things hard at the moment!
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Re: The Road to Russia

Postby Coop_de_Ville on Tue Jan 25, 2011 1:02 pm

Flash Sketcha wrote:awesome cleans and front squats pal, can't wait till my flexibility gets good enough so can use glutes more at bottom, makes things hard at the moment!


Cheers mate, once you hit a kind of turning point so to speak in your hip mobility you will really start to feel the differences
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Re: The Road to Russia

Postby Coop_de_Ville on Wed Jan 26, 2011 1:59 pm

Final session of this 3 week cycle and I could feel it haha.

Did the usual mobility work and warm up but I felt extremely tired. Started the power snatch and rep quality was awful and could just feel there was nothing there to draw upon. So decided to cut the session short and take a few days off (was planning on a few days off before the start of the next 3 week cycle anyway).

I am pleased with this structure and gains from this cycle considering it was my first training cycle in a few months.

I am looking forward to starting the new cycle as I should have some good adaptations from:

1. Increased volume and working intensity (Have never really done much volume in sessions before)
2. Belt less exercises
3. Improved ROM
3. Better quality reps

So the plan now is to follow the same programme but change up front squats for trap bar deadlifts for an extra stimulus from heavier lifting.
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Re: The Road to Russia

Postby Coop_de_Ville on Mon Jan 31, 2011 4:07 pm

Cycle 2

Week 1 (Session 1)

Mobility Work
Neural Jumps

1.A Power Clean

barx3
30kgx3
40kgx3
50kgx3
60kgx3
70kgx3
80kgx3
90kgx3
100kgx3
105kgx3
90kgx3

Top set flew up! No problem what so ever.

2.A Trap Bar Deadlifts NEW (No belt)

70kgx3
100kgx3
120kgx3
140kgx3
150kgx3

160kgx3
140kgx3
160kgx3
140kgx3
160kgx3

Felt really strong with good ROM, improved hip mobility has allowed both greater depth and also greater recruitment.
Didn't go above 160kg as rep speed would have slowed.
Can see some real improvements from these over the next few weeks.

3.A Military Press

Barx8
30kgx5
40kgx5
50kgx5
55kgx5
57.5kgx5

4.A Push Press

60kgx5
65kgx5
67.5kgx5

Rep quality was far better than last week.

5.A Hanging Leg Raises

BWx5x3

5.B Pull Ups

BWx5x3
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Re: The Road to Russia

Postby Alex on Mon Jan 31, 2011 7:49 pm

I love Trap Bar DL's but have had to make do with Suit Case DL using Barbells in the past. Find the ROM and body positioning spot on.
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Re: The Road to Russia

Postby Coop_de_Ville on Wed Feb 02, 2011 3:34 pm

I love Trap Bar DL's but have had to make do with Suit Case DL using Barbells in the past. Find the ROM and body positioning spot on.


I was still sore off these today! Hams and glutes were almost cramping when I was walking down to the gym.

Cycle 2/Week 1/Session 2

Mobility and Neural Activation Jumps

1.A Power Snatch

Barx5
30kgx5
40kgx5
50kgx2x5
60kgx3
65kgx3
67.5kgx3
70kgx3
60kgx3

Top set was the best of the day. It took me a while to get the synchronisation right but when I did it flew up as if it were weightless.

2.A Overhead Reverse Lunge

Barx5/5
40kgx5/5
50kgx5/5
57.5kgx5/5

3.A Anterior Loaded Reverse Lunge

65kgx5/5
72.5kgx5/5

Tough but feeling good with excellent posterior chain recruitment.

4.A Chins

+5kgx5x3

4.B Decline Press Ups

BWx8x3

Good session, today is the mid week carb feed and I can feel how much this will help as I have only ate low GI carbs and I have had no cravings for rubbish. Keeping it clean on both carb days will make a big difference I think.
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Re: The Road to Russia

Postby Coop_de_Ville on Fri Feb 04, 2011 6:31 pm

Cycle 2/Week 1/Session 3

Mobility and Neural activation

1.A Clean and Jerk

Barx5
40kgx5
50kgx5
60kgx3
70kgx3
80kgx3
85kgx3
90kgx3
95kgx3

Felt great, really nice pull and quick drop to catch. Split jerk feeling a lot stronger than before.

2.A Squats

70kgx3
100kgx3
110kgx3

125kgx3
135kgx3
105kgx3
135kgx3
105kgx3

Felt good, will expect some gains in the speed of the reps over the next few weeks as I get used to +5kg of weight.

3.A L-Sits

3x Max Hold

3.B Pull Ups

BWx3x5

4.A Elenkos

10kg/10kgx3x8

4.B Frog Stand

3x Max hold (Max 31 seconds).

Very pleasing session, lots of fun
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Re: The Road to Russia

Postby Gym-pig on Fri Feb 04, 2011 7:12 pm

I love using a trap bar . I even use it to squat .
Dont get anywhere near those weights though !! :oops:
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Re: The Road to Russia

Postby Coop_de_Ville on Fri Feb 04, 2011 7:17 pm

I even use it to squat


It is great but I am struggling to get my head around squatting with it. What do you do with it?
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Re: The Road to Russia

Postby Karlos on Fri Feb 04, 2011 7:19 pm

lol hahaha! i'd imagine that would be a bit uncomfortable? :?: :|

although it's great for kickbacks.
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Re: The Road to Russia

Postby Gym-pig on Fri Feb 04, 2011 7:53 pm

Coop_de_Ville wrote:
I even use it to squat


It is great but I am struggling to get my head around squatting with it. What do you do with it?


Just a squatting move but use my straps to lift - you class that as a deadlift ??????
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Re: The Road to Russia

Postby Coop_de_Ville on Fri Feb 04, 2011 8:05 pm

Ah yeh I get you now. Yeh I think the action is more similar to deadlifts than squats so I just called it a deadlift. Each to their own though lol.

But regardless of the name, it is a quality exercise.
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Re: The Road to Russia

Postby Gym-pig on Sat Feb 05, 2011 11:32 am

Coop_de_Ville wrote:Ah yeh I get you now. Yeh I think the action is more similar to deadlifts than squats so I just called it a deadlift. Each to their own though lol.

But regardless of the name, it is a quality exercise.


Ha Ha !!! Yes did try traditional squats but kept falling through the hole in the middle :D

Huge weight pal - 100 is probably my max !!
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